The lean diet was invented in the 1980s by American nutritionists for clinical use.Initially, a strict low-calorie diet was prescribed for people whose body mass index exceeded 35, but later many people who were losing weight began to practice it, since it allows them to lose 5 to 10 kg by burning fat in the hips and waist.
What kind of diet is this?
The lean diet consists of alternating several low-calorie days and fasting.It is due to the low daily calorie intake that the fat burning process begins.However, for the same reason, during the diet it is necessary to refrain from physical and mental stress, as well as stressful situations.Outdoor walks and spa treatments are recommended.
Before starting a diet to lose weight, it is advisable to be examined at a medical center and consult a doctor.In addition, it is recommended to follow it under the supervision of a specialist, since such a diet can lead to the exacerbation of chronic diseases and the development of new ailments.
If the diet is extremely difficult to tolerate and causes general weakness, dizziness and decreased performance, it is advisable to switch to a more balanced diet.
Main rules
The slim diet requires compliance with the following rules:
- strictly follow the menu (any snacks are prohibited!);
- distribute the proposed list of products over 3-4 meals and chew well to create the impression of a normal meal;
- follow the drinking regimen: drink 1.5-2 liters of water per day (teas and herbal infusions are allowed, but without sugar);
- You can drink pure still water with a slice of lemon or lime;
- The last meal should be taken 3 hours before bedtime;Otherwise, a late snack can cause a slowdown in the metabolic process, which will reduce the effectiveness of the diet;
- Some days the diet includes freshly squeezed juice, but banana and grape juices should be avoided as they are high in calories, and pomegranate drink should also be abstained from as it is bad for the stomach.
Beverages purchased in stores are strictly prohibited as they contain preservatives, dyes and other substances harmful to long-term storage of the product.In addition, they lack vitamins and microelements, which are destroyed during heat treatment of fruits.
Getting into the diet
It takes 3 days.First of all, you should exclude the following foods from your diet:
- sweets and bakery products;
- fried and fatty foods;
- Carbonated and alcoholic drinks.
The emphasis in nutrition should be on plant foods: vegetables, fruits, nuts.It is recommended to prepare salads of dietary vegetables, meats and fish, as well as natural juices and cocktails.
Menu options
The diet differs depending on the duration of the diet.It can be observed from 7 to 20 days.Of course, it is worth starting with a weekly option to test your capabilities and also evaluate the effectiveness of the diet.
for 7 days
It will allow you to lose about 5 kg.The weekly diet looks like this:
- Day 1.Drink 1 liter of milk.Additionally, as part of the drinking regimen, it is important to drink the daily amount of water.You can start the day with a cup of black coffee, but it is advisable to give preference to green tea.
- Day 2.Eat 200 g of cottage cheese and drink 800 ml of tomato or citrus juice.Any drink with banana, mango and grapes is prohibited.
- Day 3.Drink 1 liter of still mineral water.
- Day 4.Bake 4 potatoes without salt or seasonings.Drink 800 ml of unsweetened juice.
- Day 5.Eat 5 apples, preferably the green variety.
- Day 6.Eat 200 g of dietary meat (chicken breast, beef, turkey) and drink 800 ml of juice.
- Day 7.Drink 1 liter of kefir.
As part of your diet, you should choose only low-fat fermented dairy products.
for 14 days
The results of the two-week diet are promising: down about 8 kg.Day diet:
- Day 1.Drink any amount of green tea throughout the day.
- Day 2.Drink 800 ml of kefir.
- Day 3.Drink any amount of green or mint (melissa) tea.A sweetener, stevia, can be used as a sweetener.
- Day 4.Drink only still mineral water.
- Day 5.Drink 1 liter of water and eat 1 apple, divided into 2 doses.If desired, the fruit can be baked in the oven.
- Day 6.Drink 1 liter of milk.
- Day 7.Drink green or mint tea without restrictions.
- Day 8.Drink 1 liter of skimmed milk (skimmed milk).
- Day 9.Eat two fresh or baked apples and drink 1 liter of water.
- Day 10.Drink 1 liter of kefir.
- Day 11.Consume between 400 and 600 g of fresh cucumbers.
- Day 12.Drink green or mint tea without restrictions.
- Day 13.Drink 1 liter of milk.
- Day 14.Eat three fresh or baked apples and drink 1 liter of water.
for 20 days
This is the longest lasting diet option that will allow you to lose about 10 kg.You need to start with a 7-day diet, and the menu from day 8 to 20 looks like this:
- Day 8.Eat stewed vegetables, lean meats and dairy products in reasonable quantities.
- Day 9.Eat 200 g of cottage cheese and drink freshly squeezed juice.You can make a smoothie with various fruits, except banana and grapes.
- Day 10.Eat 200 g of lean fish (pollock, amberjack) or shrimp.Drink juice.
- Day 11.Bake 4 potatoes and drink the juice.
- Day 12.Eat 5 green apples.It can be baked in the oven.
- Day 13.Eat 200 g of diet meat and drink 800 ml of juice.
- Day 14.Drink 1 liter of kefir.
- Day 15.This is a “rest” day where you can step away from your diet.You can eat any healthy food.Preference should be given to porridge, soups with weak meat or fish broth and salads.
- Day 16.Eat 5 apples.
- Day 17.Eat 200 g of meat and drink 800 ml of juice.
- Day 18.Drink 1 liter of kefir.
- Day 19.Eat 200 g of cottage cheese and drink 1 liter of water.
- Day 20.Eat 1 apple and drink 1 liter of kefir.
quit the diet
It is a mistake to assume that after a lean diet you can immediately return to a normal diet.This will cause not only the "return" of lost kilograms, but will also harm health.The fact is that during the diet days, the body stops digesting normal foods due to a reduction in the quantity and quality of the digestive enzymes obtained.Therefore, it is necessary to gradually "learn" to eat correctly so as not to cause problems in the stomach and intestines.
When creating a menu, it is necessary to take into account that soft foods with a minimum content of coarse dietary fiber and fiber should predominate in the diet.Taking this rule into account, the diet exit scheme is as follows:
- Day 1.Prepare a light, unsalted vegetable soup.Eat it in 4-5 doses, and the portions should be moderate: 200-250 ml each.It is prohibited to add beans and pasta to the soup.
- Day 2.Include steamed vegetables and baked or boiled fish in your diet.Such foods will saturate the body with useful substances, but will not disrupt the functioning of the gastrointestinal tract.You can include milk and herbal teas in your drinking regimen.
- Day 3.Introduce a portion of boiled meat without skin, bones or layers of fat.If you wish, you can prepare baked or steamed cutlets.Mashed broccoli or other boiled vegetables are perfect as a side dish.
- Day 4.To activate the stomach and intestinal motility, prepare viscous porridge for breakfast: oats, barley or corn.It is better not to add salt to the porridge, but you can cook it with milk.You can introduce semolina and rice into your diet after a week.
- Days 5-7.Gradually increase the portions and their calorie content until you reach the daily requirement.
- Days 8 – 10.Include a limited amount of heavy foods, which are recommended to be served in the morning to allow digestion during the day.In any case, it is advisable to refrain from eating foods that are too fatty and high in calories.
The amount of coffee and tea should be limited to 1-2 cups a day.
Recipes
On a slim diet you won't have to indulge yourself with original dishes, but it is worth keeping in mind recipes that will make it much easier for you to follow a low-calorie diet:
- Herbal decoction.Combine a bunch of lemon balm and 1 tbsp.l.green tea.Transfer the raw materials to a teapot and pour 1 liter of 90 degree water.Infuse and drink, diluting with warm water.
- sweet green tea.Combine 1.5 tbsp.l.green tea and 1 tbsp.l.stevia herb.Prepare 1 liter of water at 95 degrees, let it rest for 20 minutes and you can drink.
- roasted potatoes.Line a baking tray with paper and place the potatoes, first making cross-shaped cuts to prevent them from bursting.Transfer the baking sheet to the oven for 30 minutes, preheated to 180 degrees.During cooking, potatoes can be sprinkled with water or dill tincture.
- baked apples.Cover the baking sheet with parchment and place the fruits, which are baked in the oven for 10 to 15 minutes at 180 degrees.Golden apples are best suited for baking.
On diet days when drinking juices is allowed, the following fresh fruit juices can be prepared:
- Peel 4 oranges and squeeze the juice.Add 100 g of raspberries and blueberries.Blend in a blender and add 3-4 ice cubes.Let it sit for 2-3 minutes and drink.
- Peel 2-3 grapefruits and 500 g of tangerines.Squeeze the juice from the citrus, combine, sprinkle with a pinch of cinnamon, mix and drink.
- Peel 4 green apples and 1 pear.Remove the hearts, combine and blend in a blender.Add 1 stalk of celery, 3-4 ice cubes and blend again.If necessary, you can add cold water.
Warnings
A lean diet can lead to gastrointestinal diseases, including gastritis.Therefore, it is important to follow it under the supervision of a doctor to be able to stop losing weight in time.In addition, after such a diet, metabolic disorders, psychological problems and a weakened immune system, as well as hair loss and brittle nails, are possible.Therefore, to normalize the condition, it is important to abandon the diet correctly and also take vitamin treatment.
Contraindications
Following a slim diet is strictly not recommended for those who have a normal body mass index and only want to lose a few kilograms.It is also contraindicated for people with any pathology of the gastrointestinal tract, heart and kidney, as well as chronic diseases.Nursing mothers, pregnant women and adolescents should benefit from this method of losing weight, since a deficiency of vitamins and beneficial elements will have an extremely negative impact on their health.
So, the lean diet is a strict low-calorie diet that was developed for people with a body mass index of 35 or more.You should follow such a diet only after consulting with a doctor and under his strict supervision to minimize its negative impact on the body.